As someone whose idea of sleeping in is opening my eyes around 5:30am instead of 4, I know how important it is to get the right amount of sleep.
I routinely get into bed around 9-9:30 every night … and make sure I’m home no later than 1 …
THAT WAS A JOKE! We’re all laughing, ha ha.
But seriously, I make a point to hit the pillow by 9:30pm at the latest because I’m old and boring AND I know that I need to function at a very high level very early the next day and need 8 hours of sleep to do so.
Even if you’re not waking up quite that early, getting the right amount of sleep for you can be more beneficial than any supplement or even any workout. Here's why:
MUSCLE GROWTH OCCURS WHILE WE SLEEP
Working out is accurately described as ‘Muscle Damage’. You are tearing your muscles apart by exercising and hoping they grow larger while you recover and they repair.
The recovery/repair phase of fitness occurs while we sleep. It is literally IMPOSSIBLE to build muscle if you are not getting the correct amount of sleep, typically 6-8 hours per night.
Not hitting your goals in the gym? Trying adding an hour of sleep each night if you can.
GROWTH HORMONE PULSES
There is a reason little kids sleep so much. Their bodies are growing at a high rate because their growth hormones are pulsing.
With adults, the majority of growth hormone secretion occurs at the onset of sleep. The more you sleep, the more you secrete. If you’re not getting enough sleep, you’re denying your body the natural hormonal secretion it needs to recover and grow your muscles.
LACK OF SLEEP LEADS TO LACK OF HEALTH
What happens when your body isn’t getting the amount of sleep it requires?
Well, lack of sleep has been linked to increases in body fat in people. Since you’re not allowing your body the chance to recover, you also can’t build muscle. In certain cases, you’ll even lose muscle as your body consumes itself. Further more, your workouts won’t be nearly as beneficials because you’ll be too tired to perform at the level needed to stimulate muscle growth.
TIPS FOR FALLING ASLEEP QUICKLY
Want to slip into sleep the moment your head hits the pillow? Here are some lifestyle tips that help me fall asleep quickly:
EXHAUST YOURSELF DURING THE DAY
By the time I go to bed, my body is TOAST. I’m physically and mentally exhausted from a high productivity day and I fall asleep in minutes.
DON’T GO TO BED HUNGRY
This is a Goldie Locks, not too much/not too little point. You want to find the happy medium where you aren’t starving and unable to sleep but also not feeling bloated and uncomfortable from overeating late.
AVOID SCREENS
Here’s the most difficult suggestion for some people. Put. Down. Your. Phone. The screen is frying your eyes and overstimulating your mind. Put it away and you may fall asleep more quickly.
SET AN ALARM
I can’t fall asleep if I’m stressed about waking up. Make sure the stress of the next day isn’t keeping you awake and set your alarm!
NO ARGUMENTS BEFORE BED
This can be disagreements with a roommate/spouse/significant other, or yelling at someone on social media. Don’t go to bed stressed out, you’ll be up for hours!
THE RIGHT NOISE LEVEL FOR YOU
I fall asleep with a podcast in my ears. It’s my version of white noise. It's what works for me. You may require dead silence. Whatever it is, design your bedroom for maximum comfort.
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